How to Properly Execute a Posterior Workout | TRAINING

How to Properly Execute a Posterior Workout | TRAINING



by Amanda Martin


What is a ‘Posterior Workout’ you ask?
Its exactly as the name depicts. It targets all of your muscles located on your posterior chain. So think everything from your back, glutes, hamstrings, calves. Don’t neglect these muscles just because you can’t see them!

Deadlifts target nearly every muscle on your posterior chain including your back, glutes and legs.
4 Sets x 10 – 12 Reps

Barbell Glute Thrusters
As the name suggests, the main muscles used in this exercise is the Gluteus Maximus. It does also activate the Hamstrings.
4 Sets x 15 Reps

Dumbbell Stiff Legged Deadlifts
The main muscles activated in this movement is the hamstrings. Focus on slowly lowering the dumbbells and feeling the stretch in your hamstrings.
4 x 15

Reps Wide Grip Cable Pull Down
This exercise targets mainly your Latissimus Dorsi.
4 Sets x 12, 10, 8, 6
Start on 12 Reps for your first set.
Increase the weight on your next set and complete 10 reps.
Next set complete 8 reps and increase the weight and so on for your last set.

Hyperextensions (Back Extensions)
This exercise really works your lower back muscles. If you want to challenge yourself some more, hold a weight plate in your hands.
4 x 12 – 15 Reps

Standing Calf Raises
The main muscle being activated in this movement is the Gastrocnemius Muscle, which is the larger muscle of the two that makes up your calves. It also targets the the Soleus Muscle.
3 x 20 Reps

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